It is important to incorporate different types of exercises into your fitness routine.
A plank is one of the simplest exercises that you can do. It is an effective core exercise that works on your body strength and stability. It is the best exercise to strengthen your core and abdomen. Plank exercises strengthen your hips, lower back, and abdomen and improve your body balance.
Getting into plank pose can be easy. Holding a plank can even be easy, for a few seconds, but since the plank is an exercise position that can be held indefinitely, its difficulty can range from easy, short-term planks to excruciating tests of endurance.
What are 5 benefits of doing planks?
- Improve body balance and posture.
A plank position engages all muscles from your neck, shoulder, and back up to your pelvis, thighs, and legs. Your joints and bones will be kept in their right alignment. This then means that they will be properly maintained while increasing the overall efficiency of your muscles.
- Target multiple muscle groups.
Planks engage some of the largest muscle groups in the body, from your core to your glutes, back, quads, shoulders, biceps, and triceps. It will improve strength in your obliques, hips, back, rectus abdominus, and transverse abdominus.
- Strengthen core stability.
Doing a plank does not only contract your abdominal muscles but also tighten your quads and glutes, which helps reduce pressure on your lower back. Planks are a classic example of the power of isometric exercises, which are the ultimate stabilization moves. Isometric exercises like the plank are great for building stability because you are contracting muscles without moving any joints.
- Reduce backache.
Back pain is often a result of poor posture and poor core strength. Plank exercises strengthen the core and lower back will improve vascularity and will help with posture. A good posture ensures that your back and spine are in the right position, therefore reducing back pain.
- Burn belly fat.
A plank pose will hold your abdominal muscle groups simultaneously, thus boosting your metabolism. The longer you maintain this position, the better your core will be improved, providing flexibility and a tighter belly.
How to do a basic plank?
Step 1: Lie on your stomach, position your elbows directly beneath your shoulders.
Step 2: Make and maintain a straight body line from head to heels.
Step 3: Squeeze your butt and the fronts of your thighs.
Step 4: Brace your abs like you’re going to take a punch.
Step 5: Do not exert force to move up or down but simply hold the pose by tightening your core muscles.